A high-protein plate is the single easiest change for PCOS — protein blunts the blood-sugar response of everything eaten alongside it, and keeps appetite hormones settled for hours.
25 min
Serves 2
High-Protein
Omnivore
low GI
Nutrition per serving
520kcal
45gprotein
30gcarbs
24gfat
8gfibre
Ingredients
2 chicken breasts, about 150g each
1 tsp dried oregano
2 tbsp olive oil
Juice of 1 lemon
1 cup cooked quinoa
1 cucumber, diced
1 cup cherry tomatoes, halved
1/3 cup feta, crumbled
1/2 cup tzatziki
Method
Toss the chicken with the oregano, half the oil, the lemon juice, salt and pepper.
Griddle or pan-fry for 6–7 minutes each side until cooked through, then rest 5 minutes and slice.
Toss the quinoa, cucumber and tomatoes with the remaining oil.
Divide between bowls, add the chicken, and top with feta and tzatziki.
Tips & swaps
Resting the chicken before slicing is the difference between juicy and dry.
Cook four breasts at once — cold chicken makes the next two lunches effortless.
Keeping it
Keeps 3 days in the fridge.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.